Long beach days, outdoor workouts, sun-drenched hikes - it’s the season of light and movement. But if you find yourself feeling drained after time in the sun instead of energised by it, you’re not alone. What many people call ‘sunshine fatigue’ is a real phenomenon - and it’s often tied to nutrient depletion, dehydration, and inflammation.
The good news? A few foundational supplements can help your body recover faster, feel stronger, and actually enjoy the benefits of summer without the burnout.
1. Electrolytes: Hydration That Works on a Cellular Level
Water alone isn't enough to keep you hydrated in the heat, especially if you're sweating heavily. When you sweat, you lose electrolytes like sodium, potassium, and magnesium. These minerals are essential for nerve conduction, muscle function, and fluid balance [1].
Without them, you may feel dizzy, sluggish, foggy, or unusually fatigued, even if you're drinking plenty of water.
Look for a clean electrolyte formula (ideally without added sugar or artificial colours), and consider sipping it before, during, and after extended sun exposure or physical activity.
2. Vitamin D: The Paradox of Sun-Induced Deficiency
Yes, you make vitamin D from sunlight, but prolonged sun exposure can also deplete certain stores in the body due to inflammation, oxidative stress, and even the use of sunscreen, which can block UVB rays required for vitamin D synthesis [2].
Plus, if you're indoors most of the week or live in a region where summer UV rays are unpredictable, you may not be getting the consistent exposure your body needs to maintain optimal levels.
Vitamin D plays a key role in mood regulation, immune function, and energy metabolism [3]. When you're deficient, you may feel flat, tired, or just ‘off’, even after plenty of time outdoors.
A high-quality vitamin D3 supplement, can help restore balance and support sustained energy through the season.
3. Magnesium: Nature’s Chill Pill for Muscles and Mood
Few nutrients are as important and as commonly deficient as magnesium. This mineral is essential for energy production, hydration, nervous system regulation, and even sun tolerance [4].
Sun exposure can increase oxidative stress in the body, which magnesium helps buffer. It also supports muscle relaxation and sleep quality - key factors in full-body recovery from long, active days.
Not all forms are created equal: magnesium glycinate is great for calming the nervous system, while magnesium citrate supports digestion. But for deeper systemic fatigue and brain support, magnesium oxide can be helpful - it’s not absorbed as quickly in the gut, giving it more time to reach the brain and support central nervous system recovery [5].
The Bottom Line
Sunshine is medicine, but like all good things, it requires balance. If you're feeling unexpectedly tired, foggy, or off-kilter this summer, it may be time to replenish what’s been lost.
Support hydration with electrolytes, restore energy and immunity with vitamin D, and soothe your system with magnesium. These three essentials can help you recover quicker and soak up the season with more ease, clarity, and vitality.
Enjoyed this guide? Now read...
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Electrolyte Myths Busted: Why You Need More Than Just Water to Stay Hydrated
- Beyond Sunlight: How Calcifediol Boosts Immunity Better than Traditional Vitamin D3
References
1. Sawka, M. N., et al. (2007). Exercise and fluid replacement. Medicine & Science in Sports & Exercise.
2. Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine.
3. Kennel, K. A., Drake, M. T., & Hurley, D. L. (2010). Vitamin D deficiency in adults: when to test and how to treat. Mayo Clinic Proceedings.
4. Nielsen, F. H. (2010). Magnesium, inflammation, and obesity in chronic disease. Nutr Rev.
5. Sun-Edelstein, C., & Mauskop, A. (2009). Role of magnesium in the pathogenesis and treatment of migraines. Clinical Journal of Pain.
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